Do not think that you need tons of hours and equipment to do workout to reduce your body weight. You just need to spend a few minutes to get a slim body.
You can make sure that you get a healthier body by following these small and simple yet crunching exercises every day. Take it as a challenge and perform these 30 poses to shape up your body.
The day-wise exercises for 30 days are provided below:
Day 1 – Wide grip pushup
Day 2 – Surrender squat
Day 3 – Superman lateral raise
Day 4 – Single leg V – up
Day 5 – Switch jump
Day 6 – Forearm crossover push-ups
Day 7 – Lunge kicks
Day 8 – Bent over reverse fly
Day 9 – Flutter kick
Day 10 – Squat jump punch
Day 11 – Single arm push up
Day 12 – Isometric squat
Day 13 – Reverse plank up
Day 14 – Side plank with a twist
Day 15 – Burpee
Day 16 – Triceps push-ups
Day 17 – Around the world lunge
Day 18 – Air pull up
Day 19 – Body saw
Day 20 – Run and sprawl
Day 21 – Push up press
Day 22 – Goddess squat jump
Day 23 – Plank bird dog
Day 24 – Side to side crunch
Day 25 – Surfies
Day 26 – Crouching tiger pushup
Day 27 – Side lunge to tuck jump
Day 28 – Good morning
Day 29 – Forearm spider plank
Day 30 – Single leg burpee
These workouts are a type of HIIT workout and you can burn a lot of calories with this. You can do these at least for 4 days in a week. Each exercise targets each of your body muscles such as legs, back, arms, shoulders, abs, etc.
You can do a 4 minute routine of these moves. Do 30 seconds of these moves and have 30 seconds of rest. This makes up a minute. So you can do 4 repetitions of this routine.
1. Wide Grip Pushups
- Start with your body balanced by your palms and feet.
- Keep your feet at the distance of your hips and your arms wider than your shoulders.
- Lower yourself by bending the elbows and push back upwards.
2. Surrender squats
- Stand with your feet hip-distance apart and keep your palms at the back of your head.
- Lower into a squat so that your thighs are parallel to the ground.
- Now keep your right knee on the floor followed by your left knee.
- Again take your right knee off the floor followed by left knee thus coming back to the starting position.
3. Superman with lateral raise
- Lie over the mat with your stomach.
- Stretch your legs behind and arms in front of you so that you balance your body with your stomach.
- Now bring bend your elbow to bring it near your hips. Stretch it again to reach the starting position. Repeat.
4. Single leg V-up
- Lie on your back with your arms stretched over your head.
- Raise your upper body and your right leg and reach your arms to your toes.
- Come back to the starting position.
- Do the same with your left leg. Repeat.
5. Switch jump
- Lie on a palm plank.
- Bring your right foot to the outer side of the right hand.
- Jump, switch the right foot with your left foot.
6. Forearm crossover push-ups
- Stand in a palm plank.
- Your palms must face in the opposite directions and should be crossed.
- Lower your body so that your forearm reaches the ground.
- Come back to the starting position.
7. Lunge kicks
- Lower your right knee to the floor and bend your left knee to make 90 degrees.
- Bend your right arm in front of you and left arm behind you.
- Stand up and kick your right leg.
- Switch the arms while you do it.
8. Bent over reverse fly
- Bend your torso in front with your hands bent and raised to chest level at your sides.
- Come straight and bring your hands behind you squeezing your back.
9. Flutter kicks
- Lie over the mat and keep your palms behind your head.
- Raise one of your legs to make 90 degrees with the ground.
- Raise the other leg just a few inches from the ground.
- Change legs and repeat.
10. Squat jump punch
- Jump up high by stretching your hands behind you.
- Do this 5 times.
- Now do a right cross (pivoting your right leg and punching with your right hand)
- Then do a left jab (Punch with your left hand)
- Repeat this for 30 seconds.
11. Single-arm push-up
- Stand facing a wall by keeping your left palm on it.
- Keep your right palm behind your back.
- Do a push up by bending your elbow and raising your heel.
- Come back to the starting position and change the sides.
12. Isometric squat
- Make a proper squat and clasp your hands in front of you.
- Stretch your left leg to your side and bring it back.
- Repeat it with your right leg.
13. Reverse plank up
- Lie with your face facing the ceiling.
- Push your body upwards and balance your body with your palms behind your back and your heels.
- Lower your body and repeat.
14. Side plank with a twist
- Do a side plank with your left palm on the floor.
- Your feet must be one behind the other.
- Keep your right palm behind your ears.
- Twist your body and bring your right elbow to meet your left hand.
- Repeat it with the other side.
15. Burpee
- Crouch down on the floor from the standing position and jump to a plank.
- Do some pushups.
- Jump again and come back to the second position.
- Jump up high releasing yourself. Repeat.
16. Triceps push-ups
- Balance your body over your palms and toes and keep your body straight.
- Keep your hands in such a way that your elbows are pointed towards your back.
- Lower your body and raise it in a push-up motion.
17. Around the world lunge
- Bend your left leg to be parallel to the floor.
- Bend your right toes at the back into a lunge.
- Bring it back to form a wide sumo squat.
- Now pivot on your right foot, bend your left foot back to form a lunge.
- Come back to the sumo squat. Repeat.
18. Air pull up
- Stand straight with good posture.
- Stretch your arms up above your head.
- Bring it forcefully at your sides by bending the elbows.
- Take it back up and repeat.
19. Body saw
- Start with a plan on your arms with palms facing the ceiling.
- Keep your toes on the slide disc.
- Now, move your shoulders back so that your biceps make 60 degrees with the floor.
- Come back to the starting position and repeat.
20. Run and Sprawl
- Run at your standing position for a few seconds.
- Jump and come down to your feet and palms.
- Come to a push-up position and put your full body on the ground.
- Stand up in a fast motion and do the running. Repeat.
21. Pushup press
- Be in a plank position and do a single pushup.
- Now raise your body and rest on your knees.
- Push your arms up above your head and push it upwards.
22. Goddess squat jump
- Sit in a squat so that your butt reaches the floor.
- Keep your hands stretched and clasped in front of you.
- Give yourself a jump and jump high.
- Land in the squat position. Repeat.
23. Plank bird dog
- Stand in a palm -plank pose.
- Now lift the right hand and left leg so that they come in line with your body.
- Lower them and lift the alternating leg and hand.
24. Side to side crunch
- Sit with your butt on the floor and legs lifted chest height int front of you.
- Balance yourself by keeping your hands at the back.
- Twist your waist in both your sides.
25. Surfies
- Come down to a crouching position from the standing position.
- Jump and stretch your feet to a plank position.
- Lower your whole body on the floor.
- Crouch again and stand half-up with your right foot forward and your body balance.
- Now jump up high by bringing your knees towards your chest and hands over your knees.
26. Crouching tiger push up
- Be in a plank position and do one push up.
- Now extend your elbows and waist to form a downward dog position.
- Roll and come back to a plank position. Repeat.
27. Side lunge to tuck jump
- Stand straight. Turn to your right side and keep your right leg in a lunge.
- Now jump and tuck your knees towards your chest.
- Land softly, repeat with switched sides.
28. Good morning
- Stand straight, keep your hands behind your head.
- Lower your upper body to make it parallel to the ground.
- Come back to the starting position and repeat.
29. Forearm spider plank
- Start in a plank.
- Bend the right knee towards your triceps.
- Bring it to the starting position.
- Repeat with the other side.
30. Single leg burpee
- Start with a squat.
- Bring your palms to the floor
- Now jump and bend your left foot behind your while the right foot is still on the floor.
- Jump and bring the leg to the starting position.
- Repeat with the same leg for 30 seconds.
- Switch legs and repeat.
